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HEALTH and LIFE STYLE

Good News: Sedentary Workers Health Risk Can Be Reduced by 20-Minutes Workout Everyday

Author : OsidhaTodayBureau | Posted on: 2019-04-25

Traditional thought suggests that having a healthy diet and getting aerobic exercise will offset the effects of time spent being sedentary. Even if you exercise for 30 minutes a day, you may not be able to counteract the effects brought on by a lack of activity throughout the rest of your day. Rather, the solution seems to be less sitting and more moving overall, says Levine. Again, we suggest aiming for 10,000 steps a day.


According to a recent study, office workers who sit for long hours can reverse the health risks of their modern sedentary lifestyle by exercising just 20 minutes per day.


Published in the ‘Journal of the American College of Cardiology’, the University of Sydney-led collaboration with the Norwegian School of Sport Sciences, Norwegian Institute of Public Health and the UK’s Loughborough University examined the health consequences associated with sitting. By statistically modelling physical activity and sitting against the death records of nearly 1,50,000 study participants aged 45 years and over, the study found ‘physical activity is particularly important for people who sit a lot’.


Research has linked a sedentary lifestyle to severe health conditions. Many people do not meet the minimum physical activity guidelines and are at risk of developing health issues from spending too much time being sedentary.



“Reducing sitting would be a good start but is not enough,” lead author Professor Emmanuel Stamatakis, from the University of Sydney’s School of Public Health said.


“In our study, sitting time was associated consistently with both overall premature mortality and cardiovascular disease mortality in the least physically active groups – those doing under 150 minutes of moderate to vigorous intensity physical activity per week.


“But one hour of physical activity per day is not necessary. Meeting the Australian public health recommendation of 150 to 300 minutes per week — equivalent to around 20-40 minutes per day on average — appeared to eliminate sitting risks.”



With many public health professionals growing increasingly concerned about the health risks associated with sitting, Stamatakis said that she hopes the findings of the study will act as a wake-up call to office workers leading sedentary lifestyles who don’t get ‘enough exercise’.

Physical activity, including exercise and sports, can reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and early death. Exercise can improve mental health. A 2018 study of 1,237,194 people found that those who exercised reported fewer mental health problems than those who did not.

People can reduce the amount of time they spend being sedentary by:

ü standing rather than sitting on public transport

ü taking walks during lunch breaks

ü walking to work

ü setting reminders to stand up every 30 minutes when working at a desk

ü investing in a standing desk or asking the workplace to provide one

ü taking a walk or standing up during coffee or tea breaks

ü spending more time doing chores around the house, especially DIY or gardening

ü making excuses to leave the office or move around the building

ü taking phone calls outside and walking around at the same time

ü spending some free time being active rather than watching television or playing video games

ü getting up and walking around during television commercials

ü taking the stairs instead of using the elevator

People can reduce the risks of a sedentary lifestyle by increasing the amount of physical activity that they do and using the techniques above to reduce the time they spend being sedentary.

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